"Ukutshala umzimba" - kuyini?
Futhi manje ngalokho okufanele ukwenze. Abaningi sebezwile inkulumo ethi "yomisa umzimba," kodwa akubona wonke umuntu oqonda ukuthi kusho ukuthini. Leli gama livela ezemidlalo, noma kunalokho, kusuka ekwakheni umzimba. Leli yikhathi elihle labagijimi, futhi lisho - ukukhipha amafutha angaphansi komzimba ukuze uthole ukukhululeka komzimba ngenxa yokudweba kwemisipha. Ezemidlalo, le nqubo iyadingeka kubakhi bomzimba ngaphambi komncintiswano, futhi basebenzise ngenkuthalo isethi eyenziwe ngokukhethekile ukuze bafeze umphumela oyifunayo.
Kumantombazane, ukumisa umzimba kuyithuba lokunciphisa isisindo, okusho ukungatholi isikhumba saggy namanothi amaningi. Ukuze ukomile kahle kuyadingeka ukuba uhambisane nemithetho emibili edingekayo:
- Ungaphuli ukudla, okuzobhala ngakho ngezansi;
- Yenza imidlalo okungenani izikhathi ezimbili ngesonto, ukuhlanganisa imithwalo ye-cardio namandla.
Ukuqeqesha kumele kube nenxenye ye-aerobic kanye negunya, okugcina kugxile. Kungani singagcini amandla kuphela? Ingxenye yamandla okuzivocavoca inikeza umthwalo esiphezulu emisipha, ukusiza ukubenza ube yizicucu, kodwa ushise amakholori, futhi ngokufanayo umthwalo we-fat - aerobic. Esiyinkimbinkimbi, ziyanelisa.
Inkambo yokumisa iklanyelwe amasonto ayi-6-8, ngalesi sikhathi, uma yonke imithetho igcwalisekile, ususa ama-3-10 kg we-fat subcutaneous, kuyilapho imisipha iqinisa futhi idala imigqa engenacala, emzimbeni. Ngikholelwa, umphumela, oyothola emva kwamasonto ambalwa emva kokuqala kwenkambo, uzokunika isikhuthazo sokuqhubeka nokuyinkimbinkimbi kokuqala.
Ukudla ngamantombazane ngesikhathi sokuma
Khumbula, ukuphumelela okungu-70% kuxhomeke kumenyu yakho: ukudla okunembile ekwakhekeni kudlala indima enkulu.
Umthetho oyinhloko wokudla wokumisa ukulahlwa kancane kancane kokudla kwama-carbohydrate ngokuthanda amaprotheni. Kungani ama-carbohydrate abhekwa ngokuthi "izitha" zemenyu? Yebo, ngoba umzimba ubeka "endaweni egciniwe" ngesimo samafutha esimweni "sezikhathi ezilambile".
Ngakho-ke, isisekelo sokudla kwakho kufanele kube yi-protein ukudla okungenani inani lamafutha, okumele kube khona, kepha ngemali encane, cishe 10-20% yemenyu yonke. Imikhiqizo eyinhloko yokudla kwakho yokomisa:
- isifuba senkukhu;
- i-fat cottage shizi encane;
- izinhlobo ezimhlophe zezinhlanzi;
- amaprotheni amaqanda ezinkukhu;
- i-veal.
Amafutha adingeka ukuthi adliwe ngamafutha omquba. Kungaba amafutha omnqumo, i-linseed noma i-sunflower, inani laso ngosuku - kuze kube nezipuni ezimbili. Amafutha ayadingeka ukuze angaphazanyisi izinqubo zemithi emzimbeni, okungukuthi, ukuze izipikili zakho zingabi yizibhamu, futhi izinwele zakho zibuhlungu.
Isabelo sama-carbohydrate kwimenyu kufanele sibe ngama-20-30%, hhayi ngaphezulu, futhi kufanele kube yinkimbinkimbi kuphela. Njengoba wazi, ama-carbohydrate ahlukaniswe ngamaqembu amabili: alula futhi anzima. Enhliziyweni elula, i-glucose ne-fructose. Lokhu kufaka hlangana i-confectionery, i-chocolate, i-candy ne-carbonated. Izinzuzo kuzo, cha, umonakalo owodwa. I-carbohydrate enzima iqukethe isitashi kanye nama-cellulose. Zitholakala emifino, okusanhlamvu kanye nemifino. Ngakho kufanele benze 20% efanayo kwimenyu yakho. Zonke ukudla eziqukethe i-hydrocarbon kufanele zidliwe ekuseni, kungakapheli amahora angu-14!
I-carbohydrate eyinkimbinkimbi, kungcono ukufaka ukudla okulandelayo ekudleni:
- iklabishi;
- imifino;
- i-groats ye-buckwheat;
- i-grapefruit;
- i-oatmeal porridge;
- ukhukhamba.
Amantombazane nabesifazane baya ekudleni ukuze umise umzimba kufanele ube kancane kancane, hhayi ukudala ukucindezeleka komzimba. Ngeviki lokuqala, ukulahla ngokuphelele wonke ama-carbohydrate alula, futhi kusukela ekupheleni kwesibili kuya ekunciphiseni (10-20%) nokuyinkimbinkimbi.
Esinye "isitha" sokumisa usawoti. Ukusetshenziswa kosawoti kufanele kube ncishiswe, futhi kungabikho ngokuphelele, njengoba kubambezela amanzi emzimbeni futhi ngaleyo ndlela kuvimbela izinqubo ezivamile zokuxuba nokushisa kwamafutha angaphansi kwamanzi.
Yile ndlela imenyu eseduze okufanele ibuke ngayo usuku lapho loma:
- ngokushesha ngemva kokuphakama - ingilazi yamanzi afudumele, ukuqala umsebenzi wepheshana lomzimba;
- ngesigamu sehora ekuseni kwasekuseni - 50 gr. i-oatmeal porridge kanye ne-kiwi eyodwa;
- kwasemini - amaqanda abamhlophe 4-5 izingcezu, imifino (iklabishi, ukhukhamba, imifino, utamatisi ongakhetha kuzo);
- Isidlo sasemini - i-porridge ye-buckwheat 30 gr., i-chicken fillet 100 gr., isaladi ngamafutha omifino;
- inhlanzi yamalanga ntambama - inhlanzi ebilisiwe noma i-squid 100 gr., umhluzi wezinhlanzi 200 ml.
- dinner - cottage shizi 100 gr.
Lokhu kudla kuqukethe cishe 1200-1300 kcal. Ukudla okungeziwe kungenzeka kuphela ngokudla kwamaprotheni. Nsuku zonke kwimenyu yakho kufanele kube khona izinhlanzi noma izinkukhu zezinkukhu, i-cottage shizi kanye nama-squirrels amaqanda ezinkukhu.
Ukupheka okunomsoco futhi okunempilo kokumiswa komzimba
Kusukela kule mikhiqizo, ungalungisa izitsha okumnandi, ungagcini kuncike inyama noma inyamazane ebilisiwe. Nazi izindlela ezimbalwa zokupheka ezitsha ezingavumelekile.
Isobho esivela ku-saumon
Utamatisi abathathu noma abane kanye no-anyanisi owodwa bagaya nge-blender esimweni se-puree. Ukulandelela inqwaba yemifino epanini elinesipuni esisodwa semifino yemifino, uthele ngamathayi amanzi. Esikhathini somhluzi wemifino oholayo, engeza tincetu ze-salmon, futhi imizuzu emihlanu kuze kube yilapho usulungile, uthele ngo-0.5 amalitha. ubisi olunamafutha aphansi. Engeza imifino nezinongo ukunambitha. Isobho lesiphunga elimnandi nelisephuzile lilungele.
Isaladi enenhliziyo
Le isaladi iphelele emini. Ibele lezinkukhu elibilisiwe liba yimichilo, engeza i-broccoli, i-asparagus, i-peas eluhlaza, ikhukhamba, imifino nezinongo zokunambitha. Isizini ngamafutha omnqumo kanye ne-apula cider uviniga.
Iseluleko! Ukuze ukwazi ukuthi yini oyodla kusasa futhi ungaphuli umbuso, kungcono ukwenza uhlelo lwemenyu lwesonto bese ulunamathela kuso. Futhi qinisekisa ukuthi unemikhiqizo edingekayo esiqandisini.
Futhi imithetho yokudla embalwa yokomisa umzimba:
- ukusetshenziswa kwama-kilojoule kufanele kudlule ukudliwa kwawo emzimbeni;
- Amanzi amaningi ahlanzekile (isilinganiso sama 1.5-2 amalitha ngosuku);
- Yidla izingxenyana ezincane ezingxenyeni ezincane okungenani izikhathi ezingu 6 ngosuku;
- Phuza itiye elihlaza, okungenani izinkomishi ezingu-2-3 ngosuku, ngokwemvelo, ngaphandle kokushukela;
- landela imodi yamandla ngokuqinile.
Ukungafani
Uma unquma ukusebenzisa indlela yokomisa, qiniseka ukuthi awunazo izinsolo zokwelashwa kuye. Abesifazane okufanele bashiye le ndlela:
- ukhulelwe futhi ulahla;
- nesifo sikashukela mellitus;
- nge-renal noma insufficiency ye-hepatic;
- izinkinga ngepheshana lomathumbu.
Qala futhi uzophumelela! Inhlanhla kuwe nomzimba omuhle!